Plums vs. Carrots
Nutrition comparison of Plums and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and carrots:
- Carrot has 52% less sugar than plum.
- Carrot has more riboflavin, niacin, Vitamin B6 and folate.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and carrots contain similar amounts of calories - plum has 46 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, plums is similar to carrots for protein, carbs and fat. Plums has a macronutrient ratio of 6:89:5 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Carrots | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 89% | 87% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and carrots contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 100% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Carrot has 52% less sugar than plum - plum has 9.9g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Plums and carrots contain similar amounts of protein - plum has 0.7g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both plums and carrots are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Plum has 61% more Vitamin C than carrot - plum has 9.5mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 48 times more Vitamin A than plum - plum has 17ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Plums and carrots contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Plums and carrots contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin, niacin, Vitamin B6 and folate. Both plums and carrots contain significant amounts of thiamin and pantothenic acid.
| Plums | Carrots | |
|---|---|---|
| Thiamin | 0.028 MG | 0.066 MG |
| Riboflavin | 0.026 MG | 0.058 MG |
| Niacin | 0.417 MG | 0.983 MG |
| Pantothenic acid | 0.135 MG | 0.273 MG |
| Vitamin B6 | 0.029 MG | 0.138 MG |
| Folate | 5 UG | 19 UG |
Minerals
calcium
Carrot has 450% more calcium than plum - plum has 6mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Plums and carrots contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Carrot is an excellent source of potassium and it has 104% more potassium than plum - plum has 157mg of potassium per 100 grams and carrot has 320mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, plum has more quercetin than carrot per 100 grams, however, carrot contains more kaempferol than plum per 100 grams.
| Plums | Carrots | |
|---|---|---|
| Quercetin | 0.9 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| kaempferol | ~ | 0.24 mg |
| myricetin | ~ | 0.04 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Plums | Carrots | |
|---|---|---|
| beta-carotene | 190 UG | 8285 UG |
| lutein + zeaxanthin | 73 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than plum per 100 grams.
| Plums | Carrots | |
|---|---|---|
| linoleic acid | 0.044 G | 0.1 G |
| Total | 0.044 G | 0.1 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Plums g
()
|
Daily Values (%) |
Carrots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does plums or carrots contain more calories in 100 grams?Plums and carrots contain similar amounts of calories - plum has 46 calories in 100g and carrot has 41 calories.
Does plums or carrots have more carbohydrates?
By weight, plums and carrots contain similar amounts of carbs - plum has 11.4g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does plums or carrots contain more potassium?
Carrot is a rich source of potassium and it has 100% more potassium than plum - plum has 157mg of potassium in 100 grams and carrot has 320mg of potassium.